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"Rep goals" - use the same weight for these sets. Push, but stop a set when your form goes bad or you feel like you will fail on the next rep.

When you can hit the rep goal total for the 3 sets, add weight the next time you perform that lift.

For example...bench press. You use 155 pounds and your 3 sets look like:

155 x 8 reps
155 x 6 reps
155 x 5 reps

That's 19 total reps...shy of your rep goal. Next week you perform:

155 x 9 reps
155 x 7 reps
155 x 5 reps

That's 21 reps! Your rep goal was 20. Time to add weight.

Let me know if there are any exercises you can't do.

The key with this workout is to always push yourself on every set (safely with good form), and to always add weight when you hit your rep goals.

i really know nothing about lifting and im sorry as this question may be a silly question to some, but can you gain size with this fullbody workout or is it best to stick with working certain body parts on different days to gain size?

i really know nothing about lifting and im sorry as this question may be a silly question to some, but can you gain size with this fullbody workout or is it best to stick with working certain body parts on different days to gain size?

You can most definitely gain size with a well planned full-body routine. Think about it, your muscles get worked three times as often and they get plenty of rest and recovery. The more often you can repeat a lift and progress with it, the faster you will grow and get stronger.

i have a another question to ask,on the 3 ramping sets is it 2 warm sets then 1 work set of as many reps i can do and if hit 8reps or more in that 1 work set i add weight the next time i do the deadlift,thanks for the reply.

i have a another question to ask,on the 3 ramping sets is it 2 warm sets then 1 work set of as many reps i can do and if hit 8reps or more in that 1 work set i add weight the next time i do the deadlift,thanks for the reply.

That's how I'm working it. Warm up, go for 8 on the money set, if I make it I add weight.